When you sleep on your back, your tongue may slide to the back of your throat, partially blocking airflow through your throat. It can be avoided by sleeping on your side.
Snoring can be worsened by a lack of sleep. This is because it might relax your neck muscles, making you more prone to airway obstruction. Aim for seven-nine hours of sleep per night.
Raising the head of your bed a few inches may help prevent snoring by keeping your airways open.
Avoid drinking alcohol for at least three hours before going to bed. Alcohol can cause snoring by relaxing the throat muscles.
Reducing weight will reduce snoring. This is because it will cut down the number of tissues in the throat.
Mouth exercises, including oropharyngeal exercises, are often recommended as a potential way to reduce or alleviate snoring.
Cigarette smoking is linked to increased snoring. So, reducing your smoking can help with your snoring problem.
Drink plenty of water. When you're dehydrated, the secretions in your nose and soft palate become stickier, which might lead to more snoring.
Manage your allergies effectively. Allergies can lead to nasal congestion, making it more difficult to breathe through your nose and increasing the likelihood of snoring.